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Our guide to Vitamin C - what to choose, the best ones,  who should take it, and benefits!

Our guide to Vitamin C - what to choose, the best ones, who should take it, and benefits!

Posted by Marie-Eve Maitland on 28th Sep 2022

Vitamins are essential nutrients contributing to hundreds of different processes within the body that we can sometimes take for granted. And one of the most crucial vitamins we need is Vitamin C.

There are a host of different ways to get Vitamin C. From capsules, tablets, powders, sprays, liposomal and of course from food. But what is Vitamin C, why do we need it? How much should you aim to consume and who would benefit most from increasing their consumption?

After answering your many queries over the years, we've put together a guide to Vitamin C which we hope will answer the questions you may have.

What are the benefits of Vitamin C

Vitamin C, also known as ascorbic acid, is necessary for the growth, development and repair of all body tissues. It's involved in many body functions, including formation of collagen, the proper functioning of the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.

At a glance, the main benefits of Vitamin C are...

  • Vitamin C supplements is known to boost immunity (and is involved in many parts of the immune system)
  • As a powerful antioxidant it will increase your body’s natural defenses
  • Vitamin C supplements have been found to lower blood pressure in both healthy adults and those with high blood pressure
  • Can improve the absorption of iron & reduce the risk of iron deficiency
  • Finally, it protects your memory and thinking as you age.

What is Vitamin C?

Vitamin C is a water-soluble vitamin*. Vitamin C is a vital nutrient for health and occurs naturally in foods such as fruits and vegetables.

Other names for vitamin C include ascorbic acid, L-ascorbic acid and L-ascorbate.

*What are water soluble vitamin? Water-soluble vitamins are those that are dissolved in water and readily absorbed into tissues for immediate use. Because they are not stored in the body, they need to be replenished regularly in the diet or from supplements.

Foods high in Vitamin C

Supplements are there to SUPPLEMENT a healthy diet, so here is how you can get more Vitamin C from your day to day food.

Peppers (especially yellow)

Have them as snacks with dips or fill them with ham, cheese, tuna, ect.

Peppers are the highest source of Vitamin C... One large yellow pepper provides 340mg of vitamin C.

Black currants

Bring on Ribena! Most fruits contain a good amount of Vitamin C, but black currants are exceptionally high in the vitamin... About 181mg per 100gram!


1/2 cup (30 grams) of fresh, chopped parsley provides 53% of the RDI Vitamin C.

Chopped up parsley can be added to most dishes, before or after cooking. Also, for a fresher breath munch on a few sprigs.  

Red Cabbage

Red cabbage can have a bad rep but it's great. Try adding it to salads, and soups or have it sliced with fish tacos and eat the left over with any dips.

Red cabbage has 57mg of Vitamin C per 100 grams.

Lemon, Lime, oranges and grapefuits

Let's not forget the citrus!

No wonder we always associate Vitamin C with citrus fruits, they DO contain high levels!

But especially oranges and grapefruit.

And how much Vitamin C should I consume?

Because Vitamin C is water soluble, your body will take what it needs and then discard anything that's not needed.

However, as a rule, for children, no more than 500mg per day is an optimal level.

For adults, depending on your health, 2000mg is a peak dose.

People who smoke tend to have lower levels of vitamin C than non smoker. This may be due to having higher levels of oxidative stress. So, if do smoke, we recommend increasing your intake.

Some people with serious health issues might benefit from consuming 3000-5000mg a day but for this, we recommend talking to your healthcare profesional.

Too much Vitamin C is rare but can cause stomach pain, diarrhoea, and flatulence.

Types of Vitamin C

What type of Vitamin C might suit you best? Have a look at what we can offer and remember, if you want to chat to us about which Vitamin C might suit you best, give us a call. We are here to help (and one of us will have probably tried the one you are looking at).

Liposomal vitamin C intake has been identified as a groundbreaking way of getting high levels of Vitamin C into the system.

This method sees liposomes introduced to the system. Liposomes are phospholipids that contain microscopic spheres. These spheres have Vitamin C at their very core, and this structure enables higher levels of absorption to take place, with the end result being higher Vitamin C in the system.

Liposomal intake is generally done through oils, and we have plenty to choose from on our website.

Vitamin C is safe for most people and especially true if you get it from foods, rather than supplements.

We do not have the ability to make our own vitamin C. Which mean that in order to get the benefits you need to eat enough food that contains good levels of vitamin C and also, in many cases, take an oral supplement too.

For extra bio avialbiluty and absorption, we recommend liposomal form.

if you have any questions about Vitamin C, please get in touch with our team.

Using tablet/capsule forms are a measured way to take exactly what you feel you need.

Because supplements are often kept in sight (on the kitchen counter) and as Vitamin C tablets rarely need to be refrigerated, for some people, it's the only way they will remember.

We have a varitety of Vitamin C tablets/capsules and a combination too such as Love Life Supplement Immunity Support wichiuh contains:

  • 500mg of Vitamin C,
  • 200mg of Zinc Picolinate
  • 20mg of Copper!  

BetterYou Vitamin C Oral Spray is a great-tasting daily oral spray delivers 120mg of fruit-source vitamin C to support the normal function of the immune system and protect cells from oxidative stress.

Delivers 120mg of bioavailable vitamin C in a fast, effective oral spray to help maintain vitamin C levels

A convenient alternative to tablets and capsules

Because Vitamin C powder tends to be added to liquid, taking it this form mean you increase your hydation too.

Life Extension's solution is a pleasant-tasting and healthful drink. The substances used in this product make it effervesce for a short while when mixed with water.

Vitamin C Powder contains four buffering minerals, in addition to ascorbic acid (Vitamin C) which promotes whole-body health. When mixed with water, Buffered Vitamin C powder produces a reduced-acid solution that is non-irritating to the stomach and intestinal lining.